Friday, August 4, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Broad jump

WARM-UP:
4x
10 arm circles forward => 10 arm circles backward => PVC dislocates => 10-meter handstand walk => 10 single-leg side-to-side hops each leg => 25-meter side shuffle left => rotate => 25-meter side shuffle right => 50-meter back pedal

PREP:
5 medicine ball throws for height
10 lunges with rockets

SKILL:
Box jump – landing position

CONDITIONING:
2 x AMRAP in 6:00, rest 2:00 in between
3 hang power cleans
6 high box jumps
9 toes-to-bar or hanging leg lifts

Varsity
135#/95#
40”/32”
Junior Varsity
75#/55#
30”/24”
Frosh
45#/35#
24”/20”
Beginner
Safe weight – 10# dumbbells-35# barbell
12”-20”

SKILL:
Varsity and Junior Varsity
15 handstand push-ups

Frosh and Beginner
6-9 wall walk-ups

MOBILITY:
Athlete’s choice